🔒

Sign In Required

Sign in with Google to access this tool. A free Muscle OS account is required.

Volume & Set Calculator

Find your optimal weekly sets per muscle group

What is Training Volume? Training volume — measured as the number of hard sets per muscle group per week — is the primary driver of muscle hypertrophy. Research shows each muscle group has a Minimum Effective Volume (MEV), a Maximum Adaptive Volume (MAV), and a Maximum Recoverable Volume (MRV). Getting these right prevents both under-training and overtraining. This concept is covered in depth in the Training & Programming Book (27 chapters, 200+ references).
Your Profile
Muscle Priority — mark each as Focus or Maintenance

Focus muscles get MEV–MAV range. Maintenance muscles get reduced volume near MEV.

Select at least one Focus muscle group.
Weekly Set Recommendations
Total Weekly Working Sets
0
sets / week
Per-Session Volume Distribution
Sessions

Want the full picture?

This free calculator gives you a snapshot. The full Training & Programming Book covers progressive overload, periodisation, exercise selection, fatigue management, and autoregulation across 27 chapters with 200+ scientific references.

Get the Full Book — 500 EGP →